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Deanna's Workout Plan

Welcome, Deanna! 

Below is your workout plan for March and April. 

Click the link below for a print-friendly PDF.

Download PDF

Workout Schedule

MON

Flexibility

Tue

OFF

Wed

Strength

Thu

OFF

Fri

Flexibility

Sat

OFF

SUN

Strength 

Before Workout

Foam Roll

Roll areas in Flexibility Workout lightly 5-10 times each. Areas include calves, piriformis, hamstrings, quads, upper back, and lats.

STRETCH

Stretch these areas for 5-10 seconds, x 5-10 reps each. These include calves, piriformis, groin, hamstrings, hip flexors, quads, triceps, chest, and neck.

Core Exercises

  • Complete these exercises after a light warm-up, foam rolling, and stretching.
  • Complete 1-2 sets, with 1-2 minutes rest between sets.

Exercise

Reps

Warm-up: Bulgarian Split Squat

x 5 reps x 3” (second) hold (right side only)

Step-downs

x 10 reps each side

DB Chest Press, Alternate Arms

x 10 reps each side

Standing Hip Extension

x 10 reps each side

DB Bicep Curls

x 5 reps each side (Right, Left, Both = 1 rep)

Side Leg Raises

x 15 reps each side

DB Shoulder Lateral and Frontal Raises

x 15 reps each side

Abbreviations:
SB = Stability Ball MB = Medicine Ball DB = Dumbell

After Workout

Stretch

  • Stretch tightest areas for at least 30 seconds – 1 minute after workout to lengthen before cooling.
  • Connective tissue around the joints can take longer to stretch since they do not get as much blood supply.

FOam Roll

  • Roll tightest areas after a workout or on ‘OFF’ days to allow breakdown and release of tissue (at least 10 seconds).

Core Exercise Descriptions

Click On Title For Video

Bulgarian Split Squat

  • Start standing on one foot in front and one foot behind you, feet placed up on a step or bench at hip width apart; weight should be on the front heel and ball of the back foot, hands placed behind the head. 
  • Bend both knees to lower the hips toward the ground to just below knee height; keep ~70% of the weight on the front heel. 
  • Push through the front heel to return to standing position with the front knee fully extended (use the quad to pull the knee cap up toward the hip while standing). Keep the back flat and shoulders back and down, core engaged. 

Step-Downs

  • Start standing on a step or stair about knee height with one foot to the side of the step. Keep a hip width distance between the feet, and start about an inch from one edge of the step. 
  • Lower the hips toward the ground, leaning forward slightly over the front thigh, with the back flat and the chest over the foot.
  • Gently touch the ball of the foot to the ground but do not put weight on it, staying balanced on the foot on the step. Push through the heel to stand fully, extending the hip and the knee as you stand. 
  • Pause to remain balanced, and repeat.

DB Chest Press, Alternate Arms

  • Start lying flat on the back or bench, holding the dumbells on the thighs. If you are on the floor, place the feet under the knees hip width apart.
  • Bend the elbows to starting position under the wrists, holding the dumbells with a neutral grip (palms facing each other). 
  • Press up with one arm to to extend the elbow with the tricep, keeping the wrist in line with the shoulder and shoulders down away from the ears. Turn the grip to pronated (palms facing the feet) as you press. Lower the dumbell fully to starting position and repeat on the other side.
  • Turn the grip to neutral as you lower the weight to the ground. 
  • *Alternating arm not shown.

STanding Hip Extensions (No video)

  • Stand facing a wall with palms on a wall at chest height, arms slightly bent.
  • Pressing into the wall for support, stand on one leg with the knee straight but not locked, and extend the other leg behind you with the knee straight. Lift the heel as far as possible without the knee bending.
  • Keep the toe pulled toward the shin as you lift the leg with the glut, keeping the quad engaged. Return the leg to starting position and repeat on the same leg until all reps are complete.

DB Bicep Curls (No Video)

  • Start seated or standing holding two dumbells with the arms straight and palms facing up.
  • Pull the palm toward the shoulder with the bicep, until you feel a ‘crunch’. Keep the elbow locked to the side and still. Return the hand to starting position and repeat on the other side.
  • Modification: Try doing one arm at a time, then both arms together = 1 rep.
  • *1/2 kneeling position and palms up not shown.

Side Leg Raises

  • Start lying on one side with the head supported in one hand and both legs straight, with the shoulders and hips stacked (one directly on top of the other).
  • Place the top leg slightly behind the other leg, lining up the toe with the bottom heel. Lift the top leg, keeping it straight with the quad and toe pulled up to the shin, and lift it up as high as possible with the side glut muscle (gluteus medius), keeping the core engaged and hips stacked.
  • Place one hand on the top hip to stabilize the hip and feel the muscle engage. Slowly lower the leg and repeat.

DB Shoulder Lateral and Frontal Raise (No Video)

  • Start standing holding two dumbells with the palms facing toward you and elbows extended.
  • First lift the hands to shoulder height keeping the elbows straight (but not locked) and the shoulders down away from the ears.
  • Return the hands to starting position, then lift the hands forward in front of the body to shoulder height, with the elbows straight but not locked, and palms facing down.
  • Return to starting position and repeat with lateral raise, then frontal raise until all reps are complete.
  • Hold a tight grip on the dumbells, shoulders back and down, and the knees soft.

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